Stretching legs while sitting
Sitting leg stretching exercises help strengthen the quadriceps muscles - a group of muscles that play an important role in stabilizing the knee joint and creating strength when walking. Healthy thigh muscles also support daily activities such as climbing stairs, standing up and sitting down, and maintaining strength when moving.
Sit straight on a sturdy chair, feet flat on the floor. Gently tighten abdominal muscles, slowly extend one leg forward. Gently bend your toes towards your body in the highest position. Tighten your thigh muscles for 1 - 2 seconds. Slowly lower your legs and switch sides.
Perform 2-3 sets, each set 10-15 times for each leg, rest for 45-60 seconds between sets.
Heel raises when sitting
This exercise helps strengthen the calves and ankles - parts that play an important role in keeping balance, creating push-up force when walking and maintaining stable walking speed.
Sit straight on a chair, feet on the floor, hip-width apart. Squeeze your abs and keep the position straight. Keep your toes in contact with the floor. Slowly lift your heels as high as possible. Hold the position for 1 - 2 seconds. Lower your heels slowly and controlledly.
Perform 2-3 sets, 15-20 times each set, rest for 45-60 seconds between sets.
Raise your knee while sitting
This exercise helps strengthen the lower body, improve hip stability and support balance. This is also a useful exercise to maintain walking skills and mobility in the elderly.
Sit straight on a sturdy chair, 2 legs flat on the floor. Squeeze your abs, slowly lift one knee towards your chest. Hold the position for 2-3 seconds. Slowly lower your legs and then switch sides. Maintain a straight back posture throughout the workout.
Perform 2-3 sets, each set 10-12 times for each leg, rest for 45-60 seconds between sets.
